10 min Deadlift Ladder
3 reps per minute (Do not have to be unbroken)
For Rx…Athlete will add 20 lbs after minutes 2, 4, 6, and 8.(0:00, 1:00 at same weight, then increase.2:00, 3:00 same weight, then increase, and so on)
For Scaled…Athlete will add 10 lbs after minutes 2, 4, 6, and 8.
Math will be involved. Score is max weight lifted at end of 10 minutes
Cardio Finisher
50 Calorie Row
9.22.16
Spring 16 Comp WOD #2
10 min AMRAP
30 OHS (115/75) (75/50 scaled)
20 Lateral over the bar Burpees (jump sideways)
10 Power Snatches (115/75) (75/50 scaled)
100m OH BB Walk (5 Burpee penalty if the bar is dropped anywhere but the half way point)
If completed Athlete starts back at the top
Cardio/Core Finisher
400m Run
30 T2B
200m Run
20 T2B
100m Run
10 T2B
9.21.16
10 min Deadlift Ladder
3 reps per minute (Do not have to be unbroken)
For Rx…Athlete will add 20 lbs after minutes 2, 4, 6, and 8.(0:00, 1:00 at same weight, then increase.2:00, 3:00 same weight, then increase, and so on)
For Scaled…Athlete will add 10 lbs after minutes 2, 4, 6, and 8.
Math will be involved. Score is max weight lifted at end of 10 minutes
Cardio Finisher
50 Calorie Row
9.20.16
25 min AMRAP
800m Run
40 HR Push Ups
60 DU
30 Box Jumps
40 Weighted Hollow Rocks (20/15)
20 Split Jumps